DECEMBER 2006
Fit and Healthy Online HOME
JOIN THE TRIUMPH IN THE SKIES
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Click in the cover to
purchase the ebook
Click in the cover to
purchase the ebook
Click in the cover to
purchase the ebook
BREAKING NEWS
The Crookback Clinic is coming back to Canberra. I'll be starting off a program at the Southern Cross Health Club on the last Wednesday in January.
If you're interested, send me an email.
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How good's that? I'm watching the Biggest Loser a couple of Monday nights ago when adverts come up for Kelloggs Krunchy Nut breakfast confectionery, Dominos Pizza and Subway. These people have no shame.
The program's producers don't have much shame either. They chose Kraft Foods, one of the world's leading manufacturers of junk food, as their major sponsor.
But all that aside, the thing I like about the Biggest Loser program is that it lays out clearly and simply the recipe for good health - cut back on junk food and take part in a vigorous physical activity training program.
For starters you're going to feel better, and based on the
evidence from the final Biggest Loser program you'll have huge amounts of
energy and vitality. And high levels of achievement are always accompanied
by happiness, joy and even ecstasy (for those who can spell it). As in
sport, so in life; winners can laugh and losers can please themselves. You won't
have to wait for Christmas to feel joyful and triumphant.
Poor physical condition can count for as much as 80% of
feeling dreadful and miserable. Your mental outlook changes for the better
when the mind is in good physiological shape.
Here's why.
Poor body system function will be changed to good, without
the help of Smerk, Pfizzer or Roach. The symptoms of metabolic dysfunction
will disappear.
A good guide to the health of your key body systems is the
Mind and Body Profile.
Click here
to compete it.
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We're training off all that Jello we ate.
Biggest Loser winner, 185Kg diabetic Erik Chopin
From this
to this. 97Kg of previously uncontroll-able flesh, along with the diabetes vanishes into thin air. (Pictures lifted from NBC) |
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WORK HARDER NOT SMARTER If you want to be inspired and motivated to get fitter and back closer to your ideal weight, take a leaf out of the Biggest Loser book. Train.
Don't know where to start or how hard to train? Get yourself a copy of the Hourglass Diet and the Aerobic Fitness Diary. And don't forget your strength training program. The biggest Losers didn't, that's one of the reasons why they toned up as well as melted down.
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Train Train hard |
And you'd be a mug if you didn't do your flexibility exercises.
Unless you're a bricklayer, gardener or such like, you're going to have to replace all that exercise that you don't get from a sit-down job with a regular, short, sharp and shiny aerobic training program. (Emphasis on the word 'training'.)
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THE FITNESS PRESCRIPTION The Fitness Prescription stands head and shoulders above all other prescriptions for keeping yourself fit and healthy; and it's a big ask in this country keeping yourself healthy if you're not keeping yourself fit.
You won't find the Fitness Prescription in many surgeries in this country. |
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The diabetes experts haven't heard of it either, neither have the high cholesterol, high blood pressure, sleep apnoea or depression people. You definitely won't be able to buy it at the chemists.
In a nutshell here's what the aerobic fitness part of it looks like.
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GOOD |
BETTER |
BEST |
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4 sessions a week* |
5 sessions a week |
6 sessions a week |
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20 minutes/session |
30 minutes/session |
40 minutes/session |
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120 beats/minute |
130 beats/minute |
140 beats/minute |
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400 aerabytes/week |
600 aerabytes/week |
800 aerabytes/week |
* If you're overweight, diabetic, (type 2), get headaches and feel tired all the time, have a low libido, sleep apnoea, have an elevated blood insulin level, have high blood pressure, have elevated cholesterol and various stages of coronary insufficiency, or are depressed I recommend you train twice a day. These are the symptoms of general metabolic disorder. They're telling you you're not in great shape.
If you've got any of the symptoms of general metabolic dysfunction, 8 sessions a week would be good, 10 better and 12 best. Too much you say? Well not if you want to fix up the body system dysfunctions caused by lifestyle neglect. You can mask the symptoms with a pill, but you can treat the underlying metabolic dysfunction with exercise, a better diet and stress management techniques. You can vary the sessions, some hard, some easy, some long, some short.
Something good for nothing
You can have a copy of the Fitness Prescription for free. Click here.
NEED HELP?
Exercise with a mate
Or get a mate and set aside times when you're going to exercise together. That will keep both of you at it.
Get some coaching
If you'd like me to give you some coaching, send me an email. I'm happy to coach you by phone or email. The coaching comes for a modest investment of your time and money.
Join a weight loss clinic
Lisa did and lost 10Kg in six weeks, just by watching what she ate and getting the support of someone who knew what they were doing.
Apparently the more you pay the higher the likelihood that you'll take note of the advice and stick with the program!
THE ESSENTIAL AEROBIC TRAINING TOOL
If you still believe in the trinity
WELL, THAT'S IT FOR ANOTHER YEAR
Send me a copy of your health and fitness resolutions for 2007 and I'll file them away and send them back to you in June.
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Merry Christmas and a fit and healthy 2007.
John Miller
* Father Christmas, the Easter Bunny and the Tooth Fairy |
After his stint in the service, McQueen drifted
around the country supporting himself with menial jobs. It was
during this time that he took up motorcycling. His first motorcycle
was a 1946 Indian Chief. In a 1971 interview in Sports Illustrated,
McQueen recalls that he was smitten by motorcycling from the start.
Motor Cycle Hall of Fame |
